Keith that is still not right. There is no whole plant food (with the few exceptions) that is deficient in any amino acid if eaten in proper quantities.
Take brown rice. Brown rice is slightly lower in lycine than the arbitrarily determined "complete" protein. However, 2000 calories of brown rice has 1782mg of lysine. The rda for lysine is 13 mg/kg. For an 80 kg male that would be 1040mg. Rice, even though it is "incomplete" has a lot more than the rda.
This is why there are no recorded cases of protein deficiency with proper caloric intake, that I'm aware of. I do believe i read about a case where someone ate nothing but citrus fruit. That holds true even for vegans who don't "combine."
As far as the micronutrients go
Quote:
8 Cups Sweet Potato
1 Cup Cooked Collard
1 Cup Cooked Kale
1 Cup Adzuki Beans
1/2 Cup Blueberries
1/2 Cup Mango
1 oz Nut/Seeds (4 tsp flax/1 tsp brazil/1tsp sunflower)
At 2000 calories it surpasses every single vitamin, mineral, carotenoid, etc known that we have a DRI/RDA for except for B12. It is 8% fat.
(all numbers based on the USDA SR20 as accessed thru the CRON-O-Meter, version 0.9.3)
The Omega 6 is 5.7
The Omega 3 is 2.8
This is a 2:1 ratio
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That is from a nutritionist posted on the McDougall forum. The only one it doesn't have enough of is B12, but that is another long discussion. it's not even made by animals. It's made by bacteria that are ubiquitous when not sanitized out of existence. An d since you need so little of it, deficiency is rare in vegans. Most people with B12 deficiency are older and have damage to the calls that make intrinsic factor. These cells are killed by antibodies made in response to some inflammatory factor in diet. What that factor is is up for speculation.
Bottom line is that it is possible to be an extremely healthy vegan, without having to worry about protein combining.